ʻO kēia mau puʻupuʻu tilapia i kīpalaʻia e hana i kahi kīʻaha maikaʻi, a he mea maʻalahi lākou e hoʻomākaukau a kuke.
He iʻa kaulanaʻo Tilapia e kuke, a he nui nāʻano e hoʻomākaukau ai . He lahilahi nā'āpana a hoʻomoʻa wikiwiki, a heʻawa ke ke. ʻAʻoleʻoe e haʻi aku i ka mea maʻalahi i ka waihona kālā! ʻO nāʻano pai'ī me nāʻano meaʻai, nā meaʻala, a me nā mea kanu, a he iʻa mercury haʻahaʻa. Pono kahi o nā kānina ma kēlā me kēia kanaka -ʻo ka pākuhi kaulike ma kahi o 5 auneke i kēlā me kēia.
Inā makemakeʻoe eʻoki i ka iʻa , e nānā i nā'ōlelo a me nā hoʻololi no nā kuhikuhi.
Ka mea e pono ai
- 1 1/2 paina kālapia (paʻipaʻi, thawed)
- 1 teaspoon kalo ma kaʻaila
- 1/4 kapu waiū (hoʻoheheʻe)
- 1/4 ka wai lemon
- 1/4 kapu soy sauce (sodium paʻakai)
- Paʻa: paprika
Pehea e hana ai
- Ke waiho i nā tilapia i loko o ka pā pāpaku; e kāpīpīʻia me ka lauola.
- Hoʻohui i ka wai'ūpona, ka wai lemon, a me ka lole soy; e ninini i ka tilapia a laila e huli i ke kapa. E kū no 10 mau minuke.
- ʻOhu i ka broiler (500 F). E puhi i ka paila o ke broiler pan a waiho i loko o ka umu e like me 4 iniha mai ke kumu wela. ʻOhuʻo ia a hiki i ka wela o ka pā.
- E kau i ka iʻa ma ka broiler pan a laila broil no 5 mau minuke ma kēlāʻaoʻao a me kēiaʻaoʻao, aiʻole a hiki i ka māmāʻana o ka lawaiʻa. E kāpīpī me ka paprika.
Nā Manaʻo a me nā Variations
E hoʻopili i ka lepoʻeleʻele meʻelua mau cloves o nā kāpili kāleka i hoʻopau houʻia.
Kāpenaʻiaʻo Tilapia me ka Lemon a me ka Butter - E hoʻomākaukau i ka tilapia me ka'ōlaʻi'alaka, ka wai lemona, ka waiū, a me ka meaʻai e like me ia i'ōleloʻia i luna. E puhi i ka umu i 425 ° F (220 ° C / Gas 7) a me ka laina e hoʻoulu ai i ka pepa a me ka pīpī pani nui me ke kī. Kaomi i ka pahu a hoʻonohonoho i nā pāpale tilapia i hoʻomākaukauʻia i loko o ka pā. E puhi no ka 10 mau 15 mau minuke, ai ole ia a hiki i ka māmāʻana i nā lawai iʻa.
| Nānālā kūikawā (no ka lawelaweʻana) | |
|---|---|
| Kālepa | 626 |
| Ka nui o ka momona | 22 g |
| Ka momona | 10 g |
| Ka momonaʻole | 9 g |
| ʻO Cholesterol | 31 mg |
| Sodium | 1,758 mg |
| Nā Carbohydrates | 92 g |
| Fiber Dietary | 4 g |
| Pāmua | 14 g |